Periodization

Periodization

n    Definition

¨  A program design that incorporates variations in training specificity, intensity, and volume within planned periods or cycles of an overall program

¨  Based upon Selye’s original General Adaptation Syndrome (GAS)

Response to Training

n    General Adaptation Syndrome (GAS)

¨  Selye delineated a 3-stage response to stress

n   Alarm

n   Resistance

n   Exhaustion

¨  Garhammer applied GAS to resistance training

¨  Definition

n   The stages of the body’s adaptation to resistance training during which gains are made in hypertrophy, strength, power, and muscular endurance

Response to Training

n    General Adaptation Syndrome (GAS)

¨  Stages

n   Alarm

¨  Athlete experiences excessive soreness, stiffness, and temporary drop in performance
¨  Lasts several days and/or weeks

n   Resistance (also called supercompensation phase)

¨  Body adapts to stimulus and returns to normal functioning
¨  Athlete relies on neurological adaptations while muscle tissue is making adjustments leading to  performance

n   Exhaustion

¨  Athlete loses ability to adapt to weight loads

Periodization

n    Objectives

¨  Shift training priorities from non-sport-specific activities of high volume and low intensity to sport-specific activities of low volume and high intensity

¨  Prevent overtraining

¨  Optimize performance

 

Periodization

n    Components (Time Periods)

¨  Macrocycle

n   Constitutes an entire training year or training period (months → years)

¨  Mesocycle

n   Constitutes 2 or more time periods within a macrocycle depending upon goals

¨  Microcycle

n   Constitutes 2 or more time periods within mesocycle; usually 1 week in length but up to 4 weeks possibly

Periodization

n   Major Divisions of periodization

¨ Model for Novice Athletes

n  Includes:

¨ Preparatory period
¨ Transition period
¨ Competition period
¨ Transition period

 

Periodization

n     Preparatory Period

¨  Longest period (of major divisions)

¨  Occurs during time of year with no competitions

¨  Limited # of sport-specific skill practices or game strategy sessions

¨  Goal

n   Establish a base level of conditioning to increase athlete’s tolerance for more intense training

¨  Activities are high volume but low intensity

n   e.g. long slow distance run, low plyometrics, high rep wt lifting with low to moderate resistance

 

Periodization

n   Preparatory Period

¨ Phases

n  Hypertrophy/endurance

n  Basic strength

n  Strength/power

Periodization

n    Preparatory Period Phases

¨  Hypertrophy/endurance

n   Initial portion of preparatory phase

n   Typically lasts 1-6 weeks

n   Characterized by high volume, low intensity

n   Goal

¨  Increase lean body mass and develop endurance

n   Example for weight lifting

¨  50-70%1RM
¨  3-6 sets of 10-20 repetitions

n   May be followed by a recovery week

Periodization

n    Preparatory Period Phases

¨  Basic Strength

n   Middle portion of preparatory phase

n   Typically lasts 2-5 weeks depending on season

n   Characterized by moderate volume, high intensity

n   Goal

¨  Increase strength of sport-specific muscles

n   Example for weight lifting

¨  80-90%1RM
¨  3-5 sets of 4-8 repetitions

n   May be followed by a recovery week depending on season

Periodization

n    Preparatory Period Phases

¨  Strength/Power

n   Last portion of preparatory phase

n   Typically lasts 2-3 weeks depending on season

n   Characterized by low volume, high intensity

n   Goal

¨  Increase power of sport-specific muscles

n   Example for weight lifting

¨  75-95%1RM depending on exercise
¨  3-5 sets of 2-5 repetitions

n   May be followed by a recovery week

Periodization

n   Transition Period

¨  Break between preparatory and competition periods

    i.e. break between high-volume and high intensity

          training

Periodization

n   Competition Period

¨  Goal

n   To peak strength and power through further decreases in training volume and increases in training intensity

¨  Objectives

n   Improve skill techniques

n   Enhance game strategies

n   Reduce time spent with physical conditioning

¨  Typically lasts 1-3 weeks but may span entire sport competitive season

¨  Peak condition will be in place for 3 weeks

Periodization

n   Competition Period

¨ Typical weight training features

n  Very high intensity (>93%1RM)

n  Very low volume (1-3 sets of 1-3 reps)

¨ For long-term maintenance (longer than 3 weeks of competition)

n  Moderate intensity (80-85%1RM)

n  Moderate volume (2-3 sets of 6-8 reps)

Periodization

n   Second Transition Period (Active Rest)

¨  Break between competition season and next macrocycle

¨  Lasts 1-4 weeks

¨  Focuses on unstructured, non-sport-specific recreational activities (volleyball, racket sports, etc.)

¨  Activities performed at low intensities with low volumes

¨  See table 22.1

Periodization

n   Application to sport seasons

¨ Will require regular variations during:

n  Off-season – between last contest & post-season

n  Pre-season – late stages of preparatory session & 1st transition period

n  In-season – competition season

¨  Includes many microcycles

n  Post-season -  after final contest and during 2nd transition period

¨ See figure 22.4

Periodization

n    Major Divisions of periodization

¨  Model for Advanced Athletes (Figure 22.3)

n   Involves:

¨   Large daily (within a week) fluctuations in load and volume for core exercises
¨   Characterized by undulating pattern
§    Typically
    - athlete may perform 4 sets with a 6RM load on first day of week, 3 sets with 10RM load on 3rd day of week, and 5 sets with 3RM load on 5th day of week

n   Appears to be more effective in improving strength than linear model of periodization

n   May result in overtraining